CROSSFIT
STRENGTH
3 SETS FOR QUALITY* Build to heavy before SETS start.
5 Tempo Back Squat (21X1, Heavy)
10 Russian KB Swings (Heavy)
1:00 Glute Bridge Hold
*Same weight across all 3 sets.
(Score is Back Squat Weight)
BACK IN BLACK
FOR TIME
45 Back Squats (185/135)|(135/95)*
*Option to come from the rack.
**Every 2:30 beginning at 0:00, perform 15 KB Swings (53/35)|(35/26) + 30 Double Unders.
(Score is Time)
COOL DOWN
FOR RECOVERY
5:00 Foam Roll Legs
(No Measure)
SPARK
STRENGTH
EVERY 2:15
Push Jerk for load:
6 X 5
PLANK PULL THRU
6 X 12
RUN FROM JERKS
AMRAP x 17 MINUTES
400m Run
12 Push Jerks (155/105)|(115/75)
(Score is Rounds + Reps)